Adjust the pad and seat so that your knees are at a 90-degree angle and the pad rests comfortably on your lower shins.
Grasp the handles on either side of the machine for stability and slowly extend your legs upward until they are fully extended but not locked.
Hold this position for a moment, contracting your quadriceps at the top of the movement.
Slowly lower your legs back to the starting position, ensuring you maintain control throughout the movement. Repeat this for the desired number of repetitions.
Pro Tip
**Controlled Movement**: Avoid the common mistake of using momentum to lift the weight. Instead, focus on a slow, controlled movement. Extend your legs fully but don't lock your knees at the top of the movement. This will keep the tension on your muscles and prevent joint strain. **Correct Posture**: Keep your back flat against the seat and hold onto the handles during the exercise. This will help maintain proper spinal alignment and prevent lower back injuries. Avoid arching your back or lifting your buttocks off the seat. **Breathing Technique**: Remember to breathe. Exhale as you extend your legs and inhale as you return to the starting position